0:00-7:00

1) GENERAL WARM-UP:

Coach’s choice (general stretches, increase core temperature and heart rate)

7:00-10:00

Transition and Explanation of Specific Warm-up

10:00-15:00

2) SPECIFIC WARM-UP: 3 Rounds

5 x Hang Snatch High Pulls

4 x Hang Power Snatch

3 x Overhead Squats

15:00-20:00

Explanation and Set-up for next section

20:00-35:00

3) Olympic Lifting:

15 minute time block:

Rx and Rx+ Levels:

3 sets of 6 Hang Power Snatch @60+% and build

3 sets of 4 Hang Power Snatch @65% and build

3 sets of 2 Hang Power Snatch @70% and build

*unbroken reps, work to as heavy as you can with each rep range with solid technique

*Scaled recommendation: 15 sets of 2 (EMOM) Hang Power Snatch…still working on connecting reps but in small doses to keep technique from suffering, can treat it as an EMOM so they stay on task and with the class…if your max is below your body weight or you don’t know your max this is a good level

35:00-40:00

Rest/Set-up for next section

40:00-50:00

4) MetCon:

7 Rounds For Time:

10 x Toes to Bar (Fitness: Hanging Straight Leg Raises)

10 x Barbell Back Rack Lunges @Rx+ Front Rack 135/95, Rx 135/95, Scaled 115/75 or less

*Feel: Send it

*Pace: Aggressive 7 minutes, Solid 8:30, Limit: 10:00

50:00-55:00

Recover/Clean up/Scores on the board

55:00-60:00

5) COOL-DOWN: 3 Rounds

Hamstring Stretch x 20 seconds each side

Iron Cross x 5 each way

Scorpions x 5 each way